How to Cope with Sleep Paralysis

Sleep paralysis is when you are unable to move while falling asleep or waking up but you are mentally awake. Sleep paralysis is often associated with other symptoms, such as a sense of suffocation, decreased heart rate, hallucinations, feeling an evil presence in the room, or feeling afraid, and it may be the result of other conditions.[1] Fortunately, though it can be scary, sleep paralysis is not dangerous.[2] To cope with sleep paralysis, start by working on sleeping better, which can help reduce the occurrences. You can also work on what to do when it happens, as well as talk to your doctor about any underlying conditions.

Sleep enough. A simple way to help cope with sleep paralysis is to ensure you are sleeping enough. Generally, that means you need to get at least six hours of sleep a night, but eight hours is usually better. That means you need to make sleep a priority, and pay attention to when you need to go to bed.[3]

Ready your room for sleep. To sleep your best, you need to sleep in an environment focused on sleep. For instance, a cool room is usually best, along with layers to keep you warm as needed. You can also wear earplugs if your area is noisy.[4]

Block out as much light as possible. Light, even ambient light like a bright street light, can affect your sleep.

If you're tossing and turning, consider your bed. Maybe it's time to update it to something more comfortable.[5]

Get on a sleep schedule. Going to bed at the same time every night and getting up at the same time every day tells your body what to expect. You'll start getting sleepy when it's bedtime, and you'll be more likely to fall asleep more easily and sleep better. Sleeping better can sometimes improve sleep paralysis.[6]

It can also help to have a sleeping "cue." Pick something that relaxes you, such as drinking a cup of (caffeine-free) tea, reading or meditating, and do that every night before bed.[7]

Cut bad habits out of your bed routine. While it's important to do certain things before bed to help you sleep, it's also important that you don't do other things. For instance, skip the caffeine and alcohol, as they can both affect your sleep negatively. Also, don't eat a huge amount or smoke right before trying to sleep.[8]

Two hours before bed time, start turning off all your screens (such as the television and smartphone), which can affect your sleep. Start winding down and moving towards bed. As you wind down also stop doing any work, which may be too stimulating and interfere with your sleep.

Sleep on your side. Sleep paralysis occurs more often when you sleep on your back. This may be due to the tongue falling back into the throat and causing a temporary air blockage. Try sleeping on your side instead to lower the probability that you will have an episode. If you often end up on your back, sew a pocket or pin a sock to the back of your nightshirt and insert a tennis ball or two to break the habit.[9]

Exercise regularly. You don't have to go to the gym. Simply introduce a low-impact exercise regimen to your day. Taking a walk in the morning, for example, is a good idea. Exercising can help you sleep better, but it's important to not exercise too close to bedtime, as it is initially energizing. Get your exercising in at least four hours before bedtime.[10]

Don't worry yourself into not sleeping. If you can't sleep, don't just lay there getting upset about it, which will just keep you up longer. Try getting up and doing something you find boring for 20 minutes or so before attempting sleep again.[11]

If you're laying there stressing about something on your mind, try spending some time writing your worries down in a journal to get them off your mind.

Relax.Stress interrupts normal sleep cycles, which can greatly contribute to the likelihood of sleep paralysis.[12] Take time each day to reduce your stress by doing activities you find relaxing, such as meditating, listening to music, doing something creative, or playing with a pet.

Also, try to cut stress out of your life where possible. For instance, if you notice feeling anxious or stressed every time you watch the news, try cutting back.

First, realize sleep paralysis is not a dangerous or deadly condition. Even though it may feel terrifying when you are experiencing it, remembering that sleep paralysis won't really result in any harm can be comforting. The main side effects of sleep paralysis are lack of sleep and increased anxiety.

Focus on body movement. You may find that you are able to move smaller areas of your body, such as your toes, fingers, or your tongue. Once you are able to make a small initial movement, you may find that the spell of the paralysis is broken, and you're able to move the rest of your body.[13]

Try focusing on your body parts sequentially as in a relaxation routine. Bring your attention to your toes and think about them. Then try to move your toes and move on to your feet, legs and so on.

Imagine yourself moving. Some people intentionally induce a sleep-paralysis state to encourage what they believe to be out-of-body experiences. In turn, imagining yourself moving or projecting movement may be enough to push you out of paralysis.[14]

Focus on your breathing to stay calm. Sleep paralysis can be accompanied by fear or even terror. Other people feel like someone or something menacing is in the room. As you experience these emotions, try to remind yourself that everything is okay. Focus on trying to deepen your breathing, especially if your chest feels weighted or heavy.[15]

Fear can be one of the worst aspects of sleep paralysis. Try to remind yourself that the thing you fear has not really happened. Focus on the here and now.

Discuss it with your partner or family members. Often, an episode of sleep paralysis can be broken when you hear a sound or feel someone touch you. Therefore, having a close family member understand that can help if they happen to see you having an episode, which will only work if you are able to open your eyes during paralysis. They can tap you or speak to you to try to arouse you out of the paralysis.[16]

If you can, open your eyes so that another person nearby can notice. However, not everyone is able to do it.

Focus on eye movement. Some people are able to open their eyes and look around. If you can, try to do so. Look back and forth quickly. This small movement helps some people come out of the paralyzed state.[17]

Keep a log. Write down as many details of the experience as possible. Include the time, your sleep pattern, sleeping position, your mental/emotional state before and after you were paralyzed, and if you were paralyzed while falling asleep or upon waking up.[18] This information can all be useful, especially if you decide to a see a doctor about the condition.[19]

Also track any other sleep problems you notice, such as insomnia, the number of times you wake up in the night, hallucinations upon waking, and/or falling asleep frequently during the day.

Try to notice if anything in particular triggers the paralysis. For instance, you may notice it happens more often when you drank alcohol the night before.

Discuss narcolepsy. Narcolepsy can be an underlying cause of sleep paralysis. If you've noticed extreme tiredness during the day, coupled with an inability to stay awake, narcolepsy may be an underlying cause of your disease. Ask your doctor if this could be a possibility.[20]

Other symptoms of narcolepsy can include hallucinations when you're falling asleep or waking up and cataplexy, which is sudden muscle weakness often brought on by strong emotions. For example, a large burst of laughter may cause parts of your body to go weak temporarily.

Have a sleep study done. A sleep study is done in a hospital or other medical facility. Basically, you stay overnight, and you're hooked up to machines to help determine any problems you may be having with sleep. It's one of the tests used to diagnose narcolepsy, for instance.[21]

Talk about other possible triggers. Other diseases can cause sleep paralysis, too. Particularly, anxiety, depression, and PTSD can all cause sleep paralysis to occur. Sometimes, treating these conditions can help with the sleep paralysis, so discuss the possibility with your doctor.[22]

It is particularly important to seek a counselor if you believe your sleep paralysis is caused by PTSD.

Ask your doctor about an antidepressant. Sometimes, your doctor may prescribe an antidepressant to help you regulate your sleep cycle. In turn, that may decrease your instances of sleep paralysis. Many people who have instances of sleep paralysis find they have fewer instances when on an antidepressant.[23]

This is the fear of the unknown. It is not the same as hallucinating. You do not actually see people, rather you feel they are there. Focus again on the here and now, there is no one in the room. Keep telling yourself that there is no one and focus on your familiar surroundings.

Well yes, and this is mind over matter. If you think that putting a low light lamp gives control then it will happen. The fear of darkness is related to the unknown that you cannot see. Once this has been removed then control is back.

Try something pleasant as a means of reprogramming and refocusing. Read a pleasant book, poetry or listen to soft music. This is a good time to bring in the classical musics. Mozart, Beethoven and so on. Just focus on the music and the softness of it. Do whatever works for you.

This is more like a bad nightmare dream than actual sleep paralysis. Especially if the heartbeat is fast. It can be terrifying, yes. Take note of what you are watching and looking at during the day. The news is bad as are some movies. Does it happen after watching a violent movie?Then try watching softer, calmer movies. The same applies to reading and watching the news. Our subconscious brings back our recent memories during sleep. Try making those recent memories pleasant ones.

When this happens try a relaxation method. Focus on your hands and then feet. Try moving body parts and telling yourself you are alright and yes you will breath. Sleep paralysis is a temporary situation and should pass.

This just happened to me, I am terrified to go back to sleep, what should I do?

Answered by
wikiHow Contributor

Just stay calm. Yes, it's completely terrifying but don't let it control you. If there is somebody else in the house, call out to wake them up and talk to them. If not, just turn some lights on and play some games or watch a movie till you fall asleep again.

Reader Success Stories

"This helped me to know how to cope with SP. I have had some episodes in the past, and I used to freak out and frantically try to fall out of bed to 'wake up' during a SP episode. Now I know that keeping calm will help more, and focusing on the task to move is better. Thanks to all who helped with this article!"..." more

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Bella Hart

Apr 25

"I know now that what was happening to me was normal, and that it wasn't a sign that I was temporarily dead. I talked to my parents, and they are helping me through it by putting a baby monitor in my room. As I am able to make small gasping noises in episodes, they are able to get me out of the state ASAP because they can hear it."..." more

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Alexandra Winters

Sep 7, 2016

"The part that helped the most was where it told me what sleep paralysis was and that I shouldn't be afraid because nothing can (or rarely should) happen to me. All of the tips other contributors said also helped."..." more

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Anonymous

Apr 9

"As sleep paralysis always happens when falling asleep, I now use the staring at bright light tip when I feel this beginning. Whereas before, I would lie there frightened and struggle to stop myself."..." more

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Anonymous

Oct 24, 2016

"I like how it had basic answers with an additional explanation, not a huge explanation with a hidden answer. I also like how it's organized. I go to wikiHow for almost everything. "..." more

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Georgina Wade

Jul 4

"Thanks! I used to always have SP, but now I don't have it happen to me as much. It is scary when it happens, but calming yourself down does really help!"..." more

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Chau Tran

Jun 14

"I find the tips to deal with sleep paralysis episodes extremely helpful, especially the one involving other people touching or talking to you."..." more

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F. Yang

May 20

"It let me know what sleep paralysis is and how to cope with it. Waking up and not being able to move any part of my body is so terrifying."..." more

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Daniel Reaux

Apr 13, 2016

"Thanks. This helped me out a lot. I was horrified, but now I just stare the "demon" in the eye and think, "I'm not afraid of you.""..." more